Published: · Modified: by Alicia This post may contain affiliate links.
These sunbutter energy balls use sunflower seed butter and pumpkin seeds for a protein-rich snack that's perfect for traveling or work. They're easy to make, gluten free, and allergy-friendly.
Nut Free Energy Balls
The irony of this post is I am writing to you while recovering from a migraine that popped up from a combination of air travel, barometric pressure drop, and altitude change all in one day and I don't have much energy at all. Wish I had some of these balls around to help!
This recipe was a staple that I could trust when I first started the Heal Your Headache Diet. One of the key pieces to sticking to the diet is having safe, ready-to-go foods for when you're starving and don't have the time to cook. I would keep these in the fridge or freezer and could have 1-2 as a snack to hold me over till I could make something. I also made a batch of these to take with me on my first long flight since being diagnosed with chronic vestibular migraine. Because I was really nervous about testing myself with a 7 hour flight from Dallas to Hawaii, I wanted to stick to the diet as closely as possible to reduce any extra triggers I could.
Clearly airlines aren't going to be accommodating to an odd diet, especially when you're flying coach! I racked my brain for anything that would be ok at room temperature and came up with these energy balls as well as a quinoa salad. Although I picked up a cold on that plane I miraculously did not pick up a migraine!
Sunbutter Options
Sunflower seed butters can be tricky and they come in a wide range of flavors, even though it's essentially the same thing. My personal favorites are:
1. Trader Joe's Sunflower Seed Spread (Yellow/Green Container) - This one is slightly salted (100mg) with no added sugar. I literally eat it by the spoonfuls as a quick "breakfast" before a workout when I don't want to eat a full meal. It tastes like salted, toasted sunflower seeds to me.
2. Sunbutter Organic - Sugar and salt free, yet creamy and slightly sweet. I find this one best for baking and using in dessert recipes. It has zero sodium so you may need added salt when cooking or a pinch to these energy balls.
If sunflower seed butter isn't your thing, you can try pumpkin seed butter or even watermelon seed butter, like this kind from 88 acres. You can get 15% off with the code DIZZY15 directly from the 88 acres website.
How to Store
To store, I like to keep these sunbutter energy balls in the freezer. At room temperature, they can get too soft.
If you plan to have them on the go, this gives them a little time to defrost. You can keep them in the freezer for up to 3 months. Separate them with parchment paper to avoid them sticking together.
Additional Ingredients
These are also kind of sweet so I tend to think of them as a little dessert, although I'm sure some of you would smack me for that assessment. For that crew, you can add white chocolate to it to make it a little more dessert like. Did you know white chocolate is actually safe for people with migraine?
It's not considered genuine chocolate because it does not contain the chocolate solids that dark or milk chocolate would. Therefore white chocolate does not have the high tyramine or caffeine content. I like Ghirardelli's brandor these. The soy lecithin is used as an emulsifier and should not be confused with the more common trigger, soy protein.
Other Snack Options
For other nut free snacks, some that contain sunflower seed butter, check out these options.
Strawberry Cream Cheese MuffinsPumpkin Apple Bread
Chia Pudding
Sunbutter Smoothie
Sunbutter Energy Balls
These allergy friendly energy balls are perfect to store in the freezer for a grab-and-go snack or quick, light breakfast. Use sunflower seed butter, watermelon seed butter, or pumpkin seed butter!
5 from 32 votes
Print Pin Rate
Course: Snack
Cuisine: American
Prep Time: 10 minutes minutes
Cook Time: 0 minutes minutes
Chill Time: 30 minutes minutes
Total Time: 40 minutes minutes
Servings: 20 balls
Calories: 92.8kcal
Ingredients
- ⅓ cup honey
- 1 cup gluten free oats I like Trader Joes
- ½ cup sunbutter I like Trader Joes or Sunbutter Organic brand
- ¼ cup flaxseed meal
- 1 tablespoon chia seeds
- ¼ cup toasted pumpkin seeds
- 1 teaspoon alcohol free vanilla
- ¼-1/2 cup white chocolate pieces (OPTIONAL) Ghirardelli is good
US Customary - Metric
Instructions
Combine all ingredients in a mixing bowl and stir to combine. Honestly, It's easier to use your hands and just mush it all together.
Cover and chill in the fridge for 30 min. If mixture is too sticky, add more oats. If mixture is too dry, add more sunbutter.
Form into 1 to 1-½ inch balls and store in the freezer.
Notes
- My favorite sunflower seed butter is either Sunbutter Brand or Trader Joe's. See the post for more options, like pumpkin seed butter.
- If using a sodium free brand, a pinch of salt would work really well in this mixture.
Nutrition
Serving: 1ball | Calories: 92.8kcal | Carbohydrates: 10.25g | Protein: 2.74g | Fat: 5.12g | Saturated Fat: 0.59g | Sodium: 1.64mg | Potassium: 52.6mg | Fiber: 1.26g | Sugar: 4.76g | Vitamin A: 3.38IU | Vitamin C: 0.18mg | Calcium: 19.69mg | Iron: 0.78mg
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About Alicia
Alicia is a vestibular migraine advocate and the bestselling author of The Dizzy Cook: Managing Migraine with More Than 90 Comforting Recipes and Lifestyle Tips. Her articles and recipes have been featured by Healthline, Parade, mindbodygreen, Today, Good Morning Texas, the Vestibular Disorders Association, and the American Migraine Foundation. Read More
Reader Interactions
Comments
Kristi says
These are the perfect go-to for quick breakfasts, snacks when traveling, or a quick energy boost. Fun to make too lol I keep them in the freezer before use, and they defrost quickly.Reply
- Alicia says
Thank you!!
Reply
- Jenn says
Yum! I rolled mine in extra flax seed meal so they’d be a little less sticky on my fingers. Next step: Find pretzels without malted barley to break up and add to make a salty-sweet batch.Reply
- Alicia says
Oooo! Sounds really good!
Reply
- Shawna says
If I’d like to avoid grains, what could I use instead of oats? Thanks for all you do!
Reply
- Alicia says
Hey Shawna - you may be able to use another type of flour like coconut flour or cassava but I haven't personally tried it. Will need something to bind it together.
Reply
- Andrea says
I have made several batches of this now...some as the recipe states and some with modifications. I love them any way they are made. I have used maple syrup and honey. I find that with the maple syrup they are a bit messy and stickier, but they tend to firm up in the fridge okay. I also made these with peanut butter for my husband who doesn't struggle with migraines as I do. He loves them. I keep these around for quick and easy snacking and to satisfy the sweet tooth.Reply
- Kristy says
Love these! I omitted the honey, especially since the brand of sunbutter I bought had added sugar 🙁 …I just added a lil extra sunbutter since they were a bit dry without the honey. Also added raisins…and no chocolate. Turned out perfect!Reply
- Kelly says
Perfect snack. I cut the honey to about a quarter cup and added some hemp seeds.
I wasn't sure about keeping them in the freezer though, I use to make some protein balls similar to this and kept them in the fridge but decided to throw them in the freezer and glad I did, they are even better straight out of the freezer.Reply
- Alicia says
Thanks, Kelly!
Reply
- Shawn says
Made this for the first time tonight but swapped the maple syrup for equal parts applesauce to avoid excess added sugar. I did add 1/4 cup of vegan chocolate chips so there was a little added sugar 😂🙃🤷 also I was making this for myself as a snack so I def didn't ball and stuff. Just mixed it all up in a bowl and ate it. Delicious. Feels like dessert but it isn't!Reply
- Alicia says
Glad you enjoyed, Shawn!
Reply
- Leslie Springer says
These are delicious! Great for a snack. Also gets me though a difficult migraine episode when I can't eat much. Great stored in the freezer. And for an extra treat I mix in white chocolate chips!Reply
- Heidi says
I used maple syrup, cashew butter, and dark chocolate. These are so delicious, and I'm addicted to them straight out of freezer!! Great recipe; thank you!!Reply
- Amber says
I make a double batch of these weekly and keep them in the freezer for quick snacks for everyone! We LOVE them!! I add some hemp seed protein for a little extra protein too!Reply
- Alicia says
Thanks, Amber!
Reply
- Stefanie says
These were so delish! Lasted about 2 weeks in the freezer. Great for grab & go brekkie or snacks!Reply
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5 from 32 votes (10 ratings without comment)
